It is widely known that with increased age comes a decrease in flexibility. This is why so many golf fitness programs emphasize stretching and increasing range of motion for senior golfers. It has also been well documented that senior golfers between the ages of 55 and 79 can increase their drive distance and enhance their overall golf performance by engaging in a safe and effective golf conditioning program.
According to a recent study evaluating swing speed, senior golfers reaped great benefits by engaging in regular core stabilization exercises. Senior golfers participated in an 8 week study where they engaged in a core stabilization program several times weekly utilizing tools such as foam rollers, mats, stability balls, medicine balls and elastic cables. The end result was an increase in club head speed of over 6 mph. In real terms, this can yield an increase in drive distance of over 17 yards.
For those senior golfers who are interested in improving their length off the tee while increasing their level of fitness, try these core stabilization exercises.
Glute Bridge
Goal:
This movement is designed to strengthen the glutes as well as improve their firing rate.
Instruction:
? Lie down on the floor on your back
? Bend your knees and place a ball or folded towel between your
? knees
? Place your hands at your side and lift your toes off the ground with heels remaining
? Engage your abdominals and glutes, then slowly lift your hips off the ground
? Don't let the glutes touch the ground while you perform repetitions
Ball Bridge
Goal:
This movement is designed to strengthen the low back muscles and glutes.
Instruction:
? Lie down on back with your feet on top of the ball
? Point toes towards your shins
? Pull shoulder blades back and down
? Raise glutes up until you are one line from your shoulders to your feet
? Slowly lower your body until hips almost touch the ground, then repeat the lift
Sitting Leg Lift
Goal:
This movement is designed to activate your hip flexor and thigh muscles while stabilizing your abdominals and spine.
Instruction:
? Sit on a Swiss Ball with your feet shoulder width apart
? Rest your hands on each side of the ball
? Tighten your abdominal muscles and maintain a straight spine
? Begin by lifting one leg at a time a few inches off the floor
? Alternate between each leg in a marching motion
? Try to keep the same spine angle and avoid shifting from side to side
Senior golfers still have what it takes to hit the long ball as long as they continue to compensate for the loses they experience through the aging process. Placing an emphasis on core strength, stabilization and flexibility, will keep senior golfers in the game for years to come.
Susan Hill is a CHEK Golf Biomechanic, Sports Nutritionist and President of Fitness for Golf. For exercises targeted to lower your handicap and give you a competitive edge every time you play, then visit http://www.fitnessforgolf.com
A very important driver golf swing tip to constantly bear... Read More
I love to play golf and I love to walk... Read More
Getting the golf swing plane right and virtually perfecting this... Read More
The world has changed a great deal in recent years... Read More
Time is a precious commodity when it comes to golf.... Read More
Since before the time Mary Queen of Scots was disciplined... Read More
Power golf is a game very few golfers can play.... Read More
Most golfers have had dozens of opportunities to receive coaching... Read More
A poor golf swing release has been one of the... Read More
Professional golfers on the tour today are approaching fitness as... Read More
Many golfers around the world still do not understand why... Read More
Golf is a physical and a mental game. There are... Read More
How can you lower your scores by simply cleaning your... Read More
Golf has a crazy way of telling who we truly... Read More
How to correct the golf slice? If that's a question... Read More
Used Titlist golf clubs are great golf clubs even if... Read More
Is it difficult to rotate your body through the full... Read More
Do you need some golf swing tips? If you could... Read More
In spite of numerous assurances some golfers still dread and... Read More
The golf swing is really a rotary movement in nature.... Read More
Every golfer would like to have a golf training tip... Read More
Golf training has been brought to the masses thanks to... Read More
Go on, admit it, you have never read an article... Read More
One of the most confusing terms in golf instruction is... Read More
If you love to play golf as much as most... Read More
To hit longer drives is the dream of every golfer... Read More
It is widely known that with increased age comes a... Read More
Are you ready to take your golf game to a... Read More
To understand how to buy golf club components, you first... Read More
Golf core exercises. You hear that phrase quite often on... Read More
When most people think of Chicago, they usually think of... Read More
Golf instruction is critical in understanding the mechanics of the... Read More
There are lots of attention getting into hybrid golf clubs... Read More
Golf flexibility is the biggest term you hear when the... Read More
After taking golf lessons and/or attempting to make changes in... Read More
If you are a beginner at the fine sport of... Read More
Basic body movement is essential in any sport. Of course... Read More
You can check out a pro golf swing on video... Read More
For the past seven years I have been researching what... Read More
You are an avid golfers always looking for the best... Read More
There is no way that you can separate a good... Read More
We learn a lot from just watching and observing the... Read More
Back injuries are prevalent among golfers of all ages and... Read More
Golf training programs designed to help condition the body for... Read More
Golf training and conditioning exercises are not as difficult as... Read More
Golf instruction videos featuring techniques and tips from leading world... Read More
You've watched Tiger Woods and Phil Mickelson on television ?... Read More
Are you planning on attending a golf school on your... Read More
Just how important is golf fitness and exercise to a... Read More
Fascinatingly enough a bad golfer is consistent enough with his/her... Read More
The biomechanics of the golf swing can be very revealing... Read More
If you are the typical enthusiastic golfer who thinks about... Read More
Chances are, if you're just starting out, you haven't decided... Read More
There is more to a golf vacation than spending your... Read More
There is a very useful method that many accountants use... Read More
Correcting a golf slice is the fastest way to shave... Read More
No golfer can afford to ignore golf exercise and fitness... Read More
It used to be unusual to turn on the television... Read More
Golf exercise equipment can be a variety of pieces; but... Read More
The golf swing relies upon core strength, endurance and proper... Read More
When you think of golf tips, do you usually think... Read More
Most amateur golfers don't give enough attention to performing regular... Read More
Golf clubs: Reviews and tips is the central message of... Read More
The number of online golf instruction programs on the net... Read More
There are golf tips and lessons on the web. You... Read More
When it comes to choosing a new set up of... Read More
Golf |